Can bone aging be restored?

As we age, our bones will actually age. This is normal. It is impossible to restore aged bones to the state of youth, but we can take better care of our bodies and supplement with sufficient calcium. Bone aging will also have an impact on daily life, but it will not be too obvious at the beginning.

1. Can bone aging in the elderly be cured?

Cola contains phosphoric acid, which not only reduces the body's absorption of calcium, but also accelerates the loss of calcium. At the same time, most beverages contain a lot of sugar, which can also affect the absorption of calcium. Coffee and strong tea contain caffeine, which will produce a mild diuretic effect if consumed in excess. The increased urine volume will increase the excretion of urinary calcium and fecal calcium, causing osteoporosis.

In addition, the survey also found that the bad lifestyle habits that affect bone health are "lack of exercise". Exercise is beneficial to calcium absorption and helps increase bone density. Young people should exercise more, abandon bad habits such as staying up late, smoking frequently, and drinking excessively; go outdoors more often to receive appropriate amounts of sunlight to promote the synthesis of vitamin D in the body and promote calcium absorption.

Cauliflower and kale promote calcium absorption. The average person needs about 800 mg of calcium per day, and people over 50 years old need 1000 mg of calcium. But according to surveys, Chinese residents only consume about 400 mg of vitamin C from food every day.

I hope everyone will pay attention to their physical health in daily life. You can eat more foods high in calcium in your daily diet, which is very good for your body. When the weather is good, you can also get more sun exposure to supplement calcium.

2. Introduction to bones

Bone tissue is made up of a mixture of living cells and minerals (mainly calcium and phosphorus), which give bones their solid physical properties. Bones come in different shapes and sizes. For example, the arm bones are long bones, the wrist bones are short bones, the sternum and skull are flat bones, and the vertebrae are irregular bones. The bones of adults are mainly composed of two types of tissues: hard compact bone on the outside and porous cancellous bone, also known as spongy bone, on the inside. The thigh bone, or femur, is filled with fat called yellow marrow.

3. Functions of bones

Protective function: Bones can protect internal organs, such as the skull protects the brain; the ribs protect the chest cavity.

Supporting function: Bones form the skeleton and maintain body posture.

Hematopoietic function: The bone marrow produces blood cells through hematopoiesis in the medullary cavity of long bones and the spaces between spongy bones.

Storage function: Bones store important minerals for the body, such as calcium and phosphorus.

Motor function: Bones, skeletal muscles, tendons, ligaments, and joints work together to generate and transmit force to enable the body to move.

Most bones can perform all of the above functions to some extent, but some bones are only responsible for a few of them.

What foods can strengthen bones?

Beans – kidney beans. Every 100 grams of skinned kidney beans contains 349 mg of calcium, which is nearly twice that of soybeans. Using spiced kidney beans or preserved plum kidney beans as snacks or appetizers is a good way to supplement calcium.

Fruits and vegetables: Amaranth, rapeseed. Many green leafy vegetables are quite good at supplementing calcium. Among them, the calcium content of amaranth and rapeseed exceeds that of the same amount of milk. In addition, vegetables are rich in many mineral elements and vitamin K that help calcium absorption. If vegetables are blanched in boiling water before cooking, the calcium absorption rate will be very good.

Cereals – Oats. Among all kinds of cereals, oats have the highest calcium content, which is 7.5 times that of refined white rice. Although the absorption rate of calcium in oats is not as good as that in milk, it is still beneficial for preventing calcium deficiency. If you cook oats and black sesame seeds together into a delicious porridge, the calcium supplement effect will be better.

Nuts - hazelnuts. Hazelnuts have the highest calcium content among all kinds of nuts. Every 100 grams of roasted hazelnuts contains up to 815 mg of calcium, which can meet an adult's daily calcium requirement. But the energy content of nuts is generally high.

Fish - loach. Under equal weight, the calcium content of loach is nearly 6 times that of carp and about 10 times that of hairtail. Loach and Tofu combines two calcium-rich ingredients, loach and tofu, into one, which is definitely a good dish for calcium supplementation.